4 WEEK Monster Gains
MP Weekly Workout 15
Zombie Awakening:
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Day 1: Undead Upper Body
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Day 2: Creepy Cardio
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Day 3: Ghost Stretching
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Day 4: Spooky Lower Body
Day 1 – Undead Upper Body 💀
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Dumbbell Bench Press – 4x10
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Bent Over Rows – 4x12
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Shoulder Press – 3x12
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Bicep Curls – 3x15
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Tricep Dips – 3x15
Day 2 – Creepy Cardio 🦇
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Treadmill Jog – 20 min
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Jump Rope – 3x2 min
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Mountain Climbers – 3x45 sec
Day 3 – Ghost Stretching 🌙
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Cat-Cow – 2 min
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Hip Openers – 5 min
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Foam Roll – 10 min
Day 4 – Spooky Lower Body 🎃
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Squats – 4x12
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Deadlifts – 4x10
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Lunges – 3x12 each leg
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Calf Raises – 3x20
